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Workout – Thursday, June 30

TIMELINEINTRODUCTION
0:00 – 10:00 General Warm-Up (10 min)
10:00 – 15:00 Specific Warm-Up (5 min)
15:00 – 30:00 Skill/Strength (15 min)
30:00 -33:00  Pre-WOD Break/Prep (3 min)
33:00 – 55:00 WOD (22 min)
55:00 – 60:00 Accessory/Cool Down/Clean up (5 min)
The final week of our vertical and horizontal press EMOM will once again increase in weight, decrease reps on the dumbbell shoulder presses, and increase volume on the hand-release push-ups. Perfect technique trumps everything here. Watch for members worming or snaking out of their push-ups as they get tired. Our workout today will combine a heavy barbell with double unders in an EMOM format. Most members will be performing fast singles on the clean and jerks, and the double unders should be completed in no more than :45 seconds. Challenge all members, regardless of goals, to push for a heavier barbell than they would typically use.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.

All athletes can use warm-up to help choose a good working weight. They should be able to move the bar quickly and brace with a good overhead position on each rep. 

There should be plenty of time remaining in the minute once the C&J are done to make weight changes throughout the workout if needed. 

Skipping should allow the athlete some rest break as well. Scale numbers or degree of difficulty if the reps can’t be done in 45-50 seconds each round.
Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. 

All athletes can use warm-up to help choose a good working weight. They should be able to move the bar quickly and brace with a good overhead position on each rep. 

There should be plenty of time remaining in the minute once the C&J are done to make weight changes throughout the workout if needed. 

Skipping should allow the athlete some rest break as well. Scale numbers or degree of difficulty if the reps can’t be done in 45-50 seconds each round.
Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. 

All athletes can use warm-up to help choose a good working weight. They should be able to move the bar quickly and brace with a good overhead position on each rep. 

There should be plenty of time remaining in the minute once the C&J are done to make weight changes throughout the workout if needed. 

Skipping should allow the athlete some rest break as well. Scale numbers or degree of difficulty if the reps can’t be done in 45-50 seconds each round.

WARM UP: 00:00 – 15:00 (15 MINS)

GENERALSPECIFIC
3 RDS
30 Single Unders→ High Jump Single Unders→ Double Unders/Double Under Attempts
10 PVC Pass Throughs
10 Muscle Cleans
10 Strict Press
Review DB Seated Press and Hand Release Push-Up

Skill/Strength: 15:00 – 30:00 (15 MINS)

OPTION 1OPTION 2
EMOM X 10
Minute 1: 8 Seated DB Strict Press (Heavier than last week)
Minute 2: 15 Hand Release Push-Ups
EMOM X 10
Minute 1: 8 Seated DB Strict Press
Minute 2: 15 Hand Release Push-Ups

PRE-WOD BREAK/PREP: 30:00 – 33:00 (3 MINS)

WOD: 33:00 – 55:00 (22 MINS)

OPTION 1OPTION 2
“Mr. Clean”
EMOM X 12
Minute 1: 2 Clean and Jerks (225/155lb)(102/70kg)
Minute 2: 50 Double Unders
“Remote Mr. Clean”
EMOM X 12
Minute 1: 5 DB Clean and Jerks
Minute 2: 50 Double Unders/Single Unders

POST WOD: 55:00 – 60:00 (5 MINS)

ACCESSORYCOOLDOWN
1:00/side Thread the needle stretch

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